First do 12 (6 each side) of the landmine twists from the ground to overhead, with a focus on twisting and using the body.
Then do 3 rounds of KB movements of 10 reps each of: (use at least 1 pood-35 lbs)
Single Arm Swings, switching hands midair
Squat Cleans
OHS

3 rounds 10 min EMOM, rest 1-2 min between rounds.

Bench press 20 reps 40 kg
SDHP (KB) 20 reps 20 kg
Abmat 20 reps
KB swing 20 reps 20 kg
Row 1 min
KB clean 20 reps 20 kg
Plank hold 1 min
Farmers walk 30 meters KB x 2 40 kg
Single leg deadlift KB 5+5, slowly, 20 kg
Squat 20 reps

A. SC TnG x 3; rest 10sec in the front rack after third rep then SJ x 1; rest 2-3mins x 5

B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
B2. wtd dip @20X1; 2-3; rest 90sec x 4

C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess

AD 20sec all out
rest walk 3-5mins x 4

Notes:
– go one leg at a time for B1
– record rest times for the AD

Run 800m 90% aero

rest 2mins

5mins amrap 90% effort
10 cal row
4 PC and jerk 155/95#

rest easy spin on AD 3mins

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

rest walk 3mins

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

rest easy row 3mins

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

rest 2mins

Run 800m 90% aero same pace as above

Notes:
– all 5min amraps are sustainable pace
– start maintain and finish at the same pace
– the second 800m run should be same time as first run

For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders

95% Deadlift 1 RM for 2 reps

then drop set to 70% and perform 3 rounds of

3x Stiff Leg Deadlifts

3x Bent over rows

3x Good Mornings

**Rest 90 seconds between each lift and 2-3 minutes between each round

 

MetCon:

200m Row x 3 or 200m Run x 3 – Record Slowest Time

In teams of 2 complete as many rounds as possible in 30 minutes:

180 m run
15 goblet squats 16/24 kg
15 ground to overhead 25/40 kg
25 sit-ups
180 m run

One athlete working at the one time.

Athletes complete rounds alternating.

I wanted to get a workout in this weekend, but in all honesty not at the price of not doing all the fun, active stuff we did this weekend, plus the yardwork was some decent sweat work.
Mowing and bagging a ton of leaves was some good early sweat work.
Nice relatively short hike at Cat Mountain with family, probably about 4 miles total. Great hike and beautiful at the top. Only about 30 minutes away.
Post hike the kids and I went to the Y and we swam for about an hour.
Then grilling and chilling together.
Great weekend and great day.

50 Box jumps
50 Pull-ups
50 Kettlebell swings
50 steps walking lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

5 rounds of Triplet:
Ring Pushups x 12 (lateral each armx2, front extension x 2 each arm, deep pushup x 2)
Back Extensionsx10 (with 25 lb plate)
T2B x 14 (no kip)